This project focuses on developing a biomechanical assessment system for submariners that evaluates physical readiness and neuromuscular performance under fatigue conditions. Current submarine fitness assessments primarily measure general physical and psychological readiness but fail to capture how exercise-induced fatigue impacts balance, stability, and muscle function in real time .To address this gap, a compact, integrated testing protocol was designed using a rowing machine paired with multiple measurement tools, including a force platform, grip dynamometer, heart rate monitoring, and surface electromyography (EMG). The system collects pre- and post-exercise data to quantify changes in balance (center-of-pressure metrics), grip strength, cardiovascular response, and muscle activation, providing a more comprehensive assessment of fatigue and recovery. Three structured training regimens steady-state, high-intensity interval training (HIIT), and a hybrid approach, were implemented and analyzed to determine which method best balances performance improvement with manageable fatigue levels. The goal was not only to improve fitness but also to identify a regimen that supports consistent readiness in constrained submarine environments. Overall, this project delivers a cost-effective, space-efficient, and repeatable assessment system that enhances current submarine fitness protocols by integrating exercise with real-time biomechanical evaluation. The approach has broader applications across military and high-performance environments where fatigue, limited space, and operational readiness are critical factors